Orange Theory Inspired Treadmill and Plyometric Workout

Hey guys!  I cannot believe Christmas is a week away.  I have some major stuff to do!  Anyone else?  Every year my goal is to stress less and enjoy time with family and friends.  I think I keep getting better at this each year.  This year I didn’t stress about getting cards in the mail or making treats (which never turn out) or mailing out gifts on time.  I feel like I am doing pretty good!  However I just looked back at my goals for last year and I have a few that still need accomplished like doing that headstand in yoga!  Oh well there is always next year right!  

I have been really enjoying my Orange Theory Workouts especially since it has been very cold and hard to run outside.  I did this one on my own last weekend and it was awesome.  It is based off orange theory and I did wear my heart rate monitor when I did it to monitor my heart rate zones.  It does not  include any rowing since I don’t have a row machine at home.  It is mostly treadmill and plyometric/bodyweight training.  It is a good one if you are traveling and only have access to a hotel gym or have to do a workout outside.  I ran about 4 miles total when I did this but you could easily shorten the run times as needed.  I burned 585 calories and had 17 splat points at the end of this one!!!!  

Orange Theory Workout

If you need the pace guide for Orange Theory you can find it at the bottom of this post.  

*Get Ups:  Lie flat on your back on the floor with your hands placed behind your head or extended overhead.   Bend your knees, and keep your feet flat on the floor. Using your lower ab muscles, bring yourself forward until your butt and the heels of your feet are close.  With your hands behind your head, hinge at your hips and get up off the floor and stand up straight without using your hands, just your legs. Return back to starting position and repeat for desired reps.  For more intensity add a jump when you get to a standing position.  For a modified version just do a full sit up instead.  

Be sure to foam roll and stretch following this workout.  Have a great week! 

 

Bust Treadmill Boredom

Hi everyone I hope you had a great week.  The week flew by.  I cannot believe it is December.  We decorated the house and got all of our holiday decor out and I am starting to feel festive!  December definitely brought in the cold weather.  It has been averaging around low 20 degree temperatures for the past week and that means more indoor running for this girl because I am kind of a wimp when it comes to running outside super early at 5:oo am!  I can easily get bored on the treadmill when running more than 20 minutes so I have to have to keep my mind on something or mix things up.  So I threw together this workout to help keeps things changing while I was on the treadmill.  It went by so fast and when I was done I was feeling awesome!  Give this 30 minute treadmill workout a try and let me know how it goes for you!  

Treadmill Workout

The goal for this 30 minute treadmill workout is to be an intense mix of hills, sprints, and endurance.  I recommend starting with a jog to warm up for about 3-5 minutes and then start the workout.   The pace is suggested, you will need to adjust to your personal running speed and treadmill.  This workout is designed to be done in approximately 30 minutes however you can take out a section or repeat a section to make the workout your own.

Treadmill Workout Pace Incline Time
Warm Up 5-6 mph 1% 3-5 Minutes
Hill Work 5-6 mph 10% 1 Minute
    1% 1 Minute
    12% 1 Minute
    1% 1 Minute
    15% 1 Minute
    1% 1 Minute
    12% 1 Minute
    1% 1 Minute
    10% 1 Minute
Walking Recovery 3-4 mph 1% 1 Minute
Endurance Work 6.5 mph 1% 1 Minute
  7.5 mph 1% 1 Minute
  8.0 mph 1% 1 Minute
  8.5 mph 1% 1 Minute
  6.5 mph 1% 1 Minute
Sprint Work 8-10 mph 1% 1 Minute
  5-6 mph 1% 1 Minute
  8.5 mph 1% 1 Minute
  5-6 mph 1% 30 Sec.
  9.0 mph 1% 1 Minute
  5-6 mph 1% 1 Minute
  9-10 mph 1% 30 Seconds
  5-6 mph 1% 1 Minute
Cool Down 3-4 mph 1% 3-5 Minutes

Be sure to take time to stretch following this workout! 

I hope you all have a great week and if you have any boredom busting treadmill ideas I would love to hear them!